WOD – 140729

General Warm Up

3 X ME Double Unders (if an attempt is less than 20 perform 10 Burpees)
Crossover Symmetry

Strength

7 X 1 Snatch + 3 Snatch Grip Push Press – Heaviest Possible, rest 60-90 seconds

WOD

5 Rounds for time of:
10 Deadlift (225/155)
20 Wall Ball (20/14)
Shelly using her fitness!

Mechanics, Consistency, Intensity

From the CrossFit Journal, read the full  article here.

The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity. These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others.

Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible.

Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.

Intensity, as Coach Greg Glassman, founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of CrossFit is to improve your fitness for life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be doing the workouts “as prescribed.”

All three together: Now that you understand mechanics, consistency, and intensity, here’s how they all fit together under CrossFit: While many assume that safety is the main concern with proper mechanics —it is certainly the safest way to train—we can’t emphasize enough that sound technique is the most efficient and effective road to fitness. Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.

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WOD – 140728

General Warm Up

400m Run or 500m Row
Iron Scap

Strength

Back Squat
1 X 10 @ 60%
1 X 8 @ 70%
1 X 6 @ 75%
1 X 4 @ 80%
~
Front Squat
1 X 5 @ 60%
1 X 5 @ 70%
1 X 5 @ 70%
1 X 5 @ 70%
~
The percentages are of your 1RM.  If you have not established a 1RM for either or both of the lifts you need to today instead of the strength workout.  You will then begin following the squat program based on those numbers going forward.

WOD

3 Rounds for time:
25 Med Ball Sit Ups (20/14)
30 Double Unders
15 Burpees over Jump Rope w/ Med Ball
2014 Reebok CrossFit Games champions Rich Froning and Camile Leblanc-Bazinet.

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WOD – 140726 – Red Rocks Workout

Red Rocks Workout

Meet us at the top of the amphitheater at 9:45 for some Tough Mudder training!  Gotta get them legs ready for 13 miles at elevation!  Bring a shirt to change into afterwards so we can grab some lunch and a beer!

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WOD – 140725 – “Pick Your Own Poison”

General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss
Crossover Symmetry

Strength

3 X 5 Back Squat @ 70% of 1RM or 5 lbs heavier than last week

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

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WOD – 140724 – “Nate”

General Warm Up

31 Burpees
Iron Scap

Strength

7 X 1 Snatch Balance

“Nate” 

20 min AMRAP of:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings (70/55)
Happy 31st birthday to Coach Nate!  We appreciate you brother!

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WOD – 140723

General Warm Up

50 Double Unders
Crossover Symmetry

Strength

5 X 3 Split Stance Press

WOD

9 min AMRAP of:
3 Wall Ball (20/14)
3 Hanging Leg Lifts
6 Wall Ball
6 Hanging Leg Lifts
9 Wall Ball
9 Hanging Leg Lifts
12 Wall Ball
12 Hanging Leg Lifts
15 Wall Ball
15 Hanging Leg Lifts
…etc.
*Continue to add 3 reps to each round until time expires

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